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Week 5 Check

The journal entry details a stretching routine focused on flexibility and recovery, performed on November 17, 2024. The session included a warm-up, various static and dynamic stretches, and a cool down, emphasizing relaxation and tension relief in specific muscle groups. The author found the routine rejuvenating and plans to integrate these stretches into future workouts for enhanced benefits.

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valarysiema2
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22 views2 pages

Week 5 Check

The journal entry details a stretching routine focused on flexibility and recovery, performed on November 17, 2024. The session included a warm-up, various static and dynamic stretches, and a cool down, emphasizing relaxation and tension relief in specific muscle groups. The author found the routine rejuvenating and plans to integrate these stretches into future workouts for enhanced benefits.

Uploaded by

valarysiema2
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Journal Entry: Week 4 Stretch and Strength #1

Date: November 17, 2024


Objective:
The focus of today’s session was on implementing a thorough stretching routine to promote
flexibility, recovery, and relaxation, as part of a rest day activity. I followed the “Stretch and
Strength #1” video, incorporating a mix of static and dynamic stretches, and held each stretch for
a longer duration to maximize benefits.
Routine Details
1. Warm-Up:
I started with 5 minutes of light movements to warm up my muscles. This included gentle
arm circles, leg swings, and torso twists to get my blood flowing and prepare my body for
deeper stretches.
2. Main Stretching Routine:
o Hamstring Stretch (Seated Forward Fold):
 Held for 30 seconds, then relaxed and repeated for 3 rounds.
 Focused on keeping my back straight and reaching as far as possible
without straining.
o Quad Stretch (Standing):
 Held for 20 seconds per leg and repeated for 3 rounds.
 Worked on balance by holding onto a chair for support.
o Cat-Cow Stretch:
 Performed 8 rounds of alternating between arching and rounding my back
to stretch my spine and release tension.
o Hip Flexor Stretch (Low Lunge):
 Held for 30 seconds on each side and repeated twice.
 Focused on pushing my hips forward gently while keeping my torso
upright.
o Child’s Pose:
 Held for 1 minute to relax my lower back and stretch my shoulders.
3. Strength and Mobility Focus:
o Dynamic Side Lunges:
 Performed 10 reps on each side, moving slowly and deeply into the
stretch.
o Arm and Shoulder Stretch (Cross Body):
 Held for 20 seconds per arm and repeated for 2 rounds.
 Helped release tension in my shoulders from previous workouts.
4. Cool Down:
I ended the session with a gentle seated butterfly stretch, holding the position for 40
seconds to stretch my inner thighs and hips.
Today’s routine felt relaxing and rejuvenating, especially after a week of intense workouts.
Holding each stretch for longer periods allowed me to really focus on my breathing and relax
into the poses. I noticed tightness in my hamstrings and shoulders, likely from previous strength
sessions, but these stretches helped ease the tension. This rest day stretching routine was a great
way to recharge while maintaining flexibility and mobility. I plan to incorporate some of these
stretches into my cool-downs after future workouts and increase the duration of each stretch to
deepen the benefits.

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